Social Media & News Overload: Setting Healthy Boundaries
In today’s world, we are constantly connected—our phones buzz with breaking news, social media updates, and endless streams of information. As a parent, it can feel impossible to unplug, even when you know it’s affecting your stress levels. You want to stay informed, keep up with friends, and maybe even enjoy a little scroll-time to unwind. But too often, what starts as a quick check-in turns into a deep dive that leaves you feeling anxious, overwhelmed, or even inadequate. If you’ve ever found yourself doomscrolling late at night, comparing your life to curated Instagram posts, or feeling emotionally drained after reading the news, you’re not alone. And the good news? You don’t have to completely disconnect to reclaim your peace of mind. You just need a plan for healthier boundaries.
Why Social Media & News Can Feel Overwhelming
Social media and news consumption can be both helpful and harmful. On the one hand, they connect us to community, important causes, and valuable information. On the other, they are designed to keep us engaged—sometimes at the cost of our mental health. Here’s why they can be especially challenging for working moms:
- Constant Access = Constant Input – When your phone is always within reach, so is the latest tragedy, controversy, or perfectly curated highlight reel from someone else’s life.
- Emotional Exhaustion – News updates can trigger stress, sadness, or helplessness, especially when the world feels heavy.
- Comparison Trap – Social media often shows polished moments, making it easy to feel like you’re not doing enough as a mom, partner, or professional.
- Distraction from the Present – The habit of checking your phone can pull you away from being fully present with your family or even just enjoying a moment of rest.
How to Set Boundaries Without Feeling Disconnected
The goal isn’t to eliminate social media or news altogether—it’s about using them in ways that support your well-being instead of draining it.
1. Start with Awareness: Before changing your habits, notice how social media and news make you feel. Try checking in with yourself after scrolling: - Do you feel informed and inspired? Or stressed and drained? - Are you using social media intentionally or out of habit? - Is the news helping you stay engaged or making you feel helpless? Simply recognizing these patterns can help you decide what needs to change.
2. Set Time Limits That Work for You: Giving yourself structured time to check social media or the news can help prevent overconsumption. Some ideas:
- Schedule news check-ins – Instead of getting updates throughout the day, choose one or two times (morning and evening, for example) to catch up.
- Use app limits – Many phones allow you to set time restrictions on social media apps. Try limiting yourself to 15-30 minutes per day and see how it feels.
- Try a social media-free window
– Set a cutoff time in the evening (like 8 p.m.) to give your brain time to unwind before bed.
3. Curate Your Feeds for Your Mental Health: If your feed is full of content that makes you feel anxious, angry, or inadequate, it’s okay to change it.
- Unfollow or mute accounts that stress you out
– You can stay connected to people without seeing every update.
- Follow accounts that uplift and support you
– Look for content that brings joy, humour, or useful insights to your day.
- Diversify your news sources
– Instead of relying on sensational headlines, choose reputable sources that provide balanced reporting.
4. Give Yourself Permission to Step Away: It’s okay to take breaks. Whether it’s a social media-free weekend, a news detox, or simply choosing to ignore clickbait headlines, stepping back can help you reset. If you worry about missing something important, remind yourself: If it’s truly urgent, I’ll hear about it.
5. Replace Scrolling with Something That Fills You Up: If social media is your default downtime activity, try replacing it with something that actually restores you: - Reading a book
- Listening to a podcast
- Journaling
- Going for a walk
- Playing with your kids without distractions
Boundaries Are About Protecting Your Peace
You deserve to stay informed without feeling overwhelmed. You deserve to be connected without being consumed. And most of all, you deserve to be present in your own life without the constant noise of the outside world pulling you away. By setting boundaries that feel right for you, you’re not just protecting your mental health—you’re modeling for your kids what a balanced relationship with technology looks like. And that’s a powerful lesson. What’s one small change you can make today to feel more in control of your screen time? Try it, and see how much lighter you feel.
